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Old 11-08-2010, 01:47 PM   #11
Gary Gibson
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Join Date: Sep 2010
Posts: 16
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Snatch
,30 kg x 1 x 4
,40 kg x 1 x 3
,50 kg x 1 x 2
,55 kg x 1 x 2
,60 kg x 1, x miss, x 1 x 2
,65 kg x 1
,69 kg x 1
,72 kg x 1 (PB)
,74 kg x 1 (PB)
,76 kg x 0 x 3

Back Squat
,60 kg x 3
,80 kg x 3
100 kg x 3
120 kg x 2
130 kg x 1
140 kg x 1
150 kg x miss

Felt really good today. Knees finally stopped hurting this morning. Not 100%, but not painful every time I climbed stairs. 3 kilo personal best. I think bodyweight/82 kg will come before the end of the year.

Did some box jumps between the last sets to get CNS "on". Managed an easy triple onto a 45" box once I got warmed up.

Pulled knee sleeves on for squats and got good and stuck with 150. Legs still a little weaker than usual, but I feel like I'm on an upswing. Last week I could barely do 120 so this is still an improvement. Would like to see 170 kg before the end of the year.

Efficiency is actually on the upswing. Today's snatch was over 55% of today's back squat. 66% would be great, but I'm just happy it's over 50% right now. I figure a 74 kilo snatch means a 93 kilo clean can't be that far away. Hoping for 105/85 by year's end.
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Old 11-11-2010, 05:22 PM   #12
Gary Gibson
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Clean
40 x 1 x 6
50 x 1 x 3

Clean & Jerk
60 x 1 x 2
70 x 1 x 2
75 x 1 x 2
80 x 1 x 2 (pressout)
85 x 1 (pressout)
89 x 0 x 3

Jerk
80 x 1
85 x 0

Front Squat
60 x 3
80 x 2
90 x 0

Slow and weak. I've been commuting on mass transit about two hours each way for a couple of weeks, traveling a lot on weekends. Came down with a bit of a cold yesterday. Just feeling run down and not very strong or explosive. I was really hoping to beat my best clean tonight if only because I got such a nice bump in my snatch numbers this week. It wasn't to be. Even the squats were weaker than usual.

I hope to be on a more regular schedule and once again living within a couple minutes of the office and the training center by early next week.
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Old 11-15-2010, 08:47 PM   #13
Gary Gibson
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Posts: 16
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Back Squat
,20 x 3
,40 x 3
,60 x 3
,80 x 1
,90 x 1
100 x 1
110 x 1

Snatch
,40 x 3
,50 x 2
,55 x 1+ miss, x 1
,60 x 1
,65 x miss, x 1
,70 x miss, x 1
,73 x miss, x miss, x miss
rest
,60 x 1+miss, x 1+miss, x 1
,65 x 1+miss, x 2
,70 x 1+miss, x 1
,73 x 1
,75 x miss, x miss, x miss

Snatch Pull
,80 x3, x3, x1

Getting efficient in a bad way.

An ideal BS-FS-CJ-Sn ratio is about 100-90-82-69. That's about my ratio right now (110-100-84(90)-74), but only because my BS and FS have plummeted while my CJ and Sn have edged up a bit. A few weeks ago I got a max BS of 164 and was able to get 150 regularly; now 110 is giving me trouble.

On the BS my right leg seems to stop flexing on heavy weights and the left takes over. I think I strained it a bit a few weeks ago and the pain is still there when I struggle with a weight.

Second run through with snatch felt much better. I kept the percentage high and did reps. Found myself getting faster because fatigue was forcing me to sharpen my technique as strength fell off. I was actually attempting doubles with 70, which is very nearly 100% of my very best effort. Still missed that personal best today, but it felt good to conquer 73 after it felt so heavy and impossible the first time around.

Snatch pulls nearly opened up the cuticle on my left index finger again. Need to get straps for snatch training day.

I have to wonder if I wouldn't be better off taking a huge deload in order to let my leg strength return. Right now my classic lift numbers are bumping against the limits of my reduced squatting power.
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Old 11-17-2010, 05:01 PM   #14
Gary Gibson
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Join Date: Sep 2010
Posts: 16
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Jerk from Rack
,40 x 1 x 2
,60 x 1 x 2
,70 x 1 x 2
,75 x 1 x 2
,80 x miss, x 1
,85 x 1 x 2
,89 x miss, x 1, x 1 (slight pressout)
,91 x 1 (slight pressout)
,93 x 1 (huge pressout)

Box Jumps triples
44"
44.5" PR
45" PR
45.5" PR
46" PR

Did these jerks out of the rack; lowered the bar back to shoulders up about 75 or 80, dropped them otherwise; power cleaned 70 or 75 back to the rack on the ones I dropped, first few with lots of arm pull.

Started box squatting to get "primed" on the heavy jerks. Kept it going afterward as part of the complexes Glenn Pendlay recommends. Kept adding boards to the boxes and kept getting personal bests. Manju was on the scene again to encourage me for the last PR. Cleared it easy, but just too tired to keep going.

(First rep of PRs involve using hands to land, then I get the jump without hands.)
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Old 11-19-2010, 12:09 PM   #15
Gary Gibson
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Join Date: Sep 2010
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Clean
,50 x 3
,70 x 3
,80 x 2
,85 x 1
,88 x 1~, x miss
,70 x 1
,80 x miss
,70 x miss

Press out of Rack
,40 x 5
,50 x 3
,55 x 1
,60 x 1
,62 x 0

Went through cleans quickly and ended up with a questionable personal best. Caught that 88 with elbows pointed straight down. After that, just couldn't get anything.

Presses were horrible too.

Left quad still hurting after many weeks. Squat strength still absent. Thinking of laying off everything for a few weeks while I heal and recover. Sad. My new Ristos are due to arrive Monday, too.
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